Sunday, January 24, 2010

Favorite Speed Session

Now that I'm dedicated to running two speed sessions per week, I have been experimenting with different formats.  My Wednesday session is usually a tempo run (3-4 miles) at my steady state tempo pace (7:20-7:30 minute/mile pace).  Lately, my favorite other workout has been a ladder of different distance repeats: 1600m, 1200m, 800m, and 400m.  If I feel good, I'll throw in a 200m fast dash at the end.  My rest interval is a .25 mile (400m) jog at 9:30 pace.  I warm-up with a mile of easy jogging and conclude with a half mile of slow jogging and fast walking.  The total workout is 4.75 miles and 2.50 is fast repetitions:

1 mile slow jog (~9:30 pace)
    >1600m fast (7:05 pace)
.25 slow jog
    >1200m fast (6:55 pace)
.25 slow jog
    >800m fast (6:45 pace)
.25 slow jog
    >400m fast (6:35 pace)
.5 slow jog/walk

As I mentioned, if I'm up to it, I'll throw in a 200m repeat (~6:15 pace) after the 400m rest interval. The whole workout is finished in less than an hour (with the warm-up and cool down).  The paces are based on McMillan Running web site suggested paces for someone trying for a 3:30 marathon. I've listed the distances & paces on the bottom footer of this blog (mostly for my benefit).

I'll probably throw in some Yasso 800m repeats in the near future (run the rep in the time you are shooting for in the marathon--Min:Sec for the corresponding Hr:Min marathon time--for me that would be 3:30).  Let me know if you have other speed workouts I should consider.


Logan Martin said...


I like do to a pyramid workout on the track where you go 400-800-1200-1600-1200-800-400 for a little bit longer of a workout. I'm also a fan of fartleks or 30 second to 2 minute pickups during a run. The Yasso 800s and progressive tempo runs are still my favorites though.


Chris Ⓥ said...

That's a good ladder of reps! I'll probably transition to mostly tempo runs instead of intervals in the near future. But for now, it feels nice picking up the pace. I wish the trails would clear of snow and ice so I could get in a few really easy long runs.